Benefits of water soluble vitamins
Our body needs vitamin in order to perform certain reactions that are essential for our body including growth, tissue repair, and the health maintenance. Find out what is the role of water soluble vitamins B and C in the body. Deficiency of vitamin can cause weak immune system with failed health, weakness, susceptibility to disease.
There are 13 vitamins that our body needs in order to work properly, these are:
Vitamin A – Retinol
Vitamin B complex (B1 – Thiamine; B2 – Riboflavin; B3 – Niacin; B6 – Pyridoxine; B12 – Cyanocobalamin; B9 – Folic acid; B5 – Pantothenic acid; H – Biotin);
Vitamin C – Ascorbic acid;
Vitamin D – Calciferol (sunlight vitamin);
Vitamin E – Tocopherol;
Vitamin K – Menaquinone.
Vitamin B complex and vitamin C are water-soluble vitamins which are easily absorbed by your body. These vitamins are not removed by our kidneys and come
out directly in our urine and hence our body is unable to store these vitamins therefore, we need a fresh supply of these vitamins every day to avoid depletion.
Vitamin B1 (Thiamin) benefits:
Water soluble vitamin B1 helps stimulate the appetite, improve digestion and aids digestion and food absorption, growth promotion in children, and increase in immunity in order to give proper resistance to infection, essential for the proper functioning of the heart, nerve tissue and muscles. The need of vitamin B1 or thiamin increases with age, fever, exercise, and weight gain.
Vitamin B1 deficiency is related to slower heart beat, gastric and intestinal disorders, loss of appetite, degeneration of nerves, mental confusion, weakness of muscles, beriberi and nervousness. There are many sources of vitamin B1 including carrot, pineapple, celery, grapefruit, liver, whole grains, pomegranate, wheat germ, coconut, fortified breads, meat and fish.
benefits of water soluble vitamin B2 (Riboflavin):
Vitamin B2 helps release energy from foods, essential for keeping your skin healthy and younger, riboflavin is essential for healthy functioning of gastro-intestinal tract, it also help in promoting good vision and. Assimilation of iron and aids in proteins metabolism.
Deficiency of vitamin b2 or riboflavin may cause lake of stamina, poor growth of children, hair loss, indigestion and other digestive disturbance, reduce tissues respiration, gases between the tissues and the blood, tongue ulcers, cracks at corners of mouth, dermatitis around nose and lips. Some good sources of vitamin b2 are dairy products, grapefruits, apple, carrot, nuts, apricot, meat and eggs.
benefits of Vitamin B3 (Niacin):
Water soluble vitamin b3 or niacin is essential for transforming food in to energy of metabolism process also aids in digestion, promoting normal appetite and healthy skin and nerve function. Deficiency of vitamin B3 may cause symptoms such as diarrhea, skin related disorders, weakness, nervousness, mental confusion and irritability. Best sources of niacin are red meat, liver, poultry, fish, fortified hot and cold cereals and peanuts.
benefits of Vitamin B5 (Pantothenic acid):
Vitamin B5 or Pantothenic acid is essential for energy production and hormones formation. Deficiency of vitamin b5 may cause fatigue; nausea, abdominal cramps; difficulty sleeping. Some good sources of vitamin B5 are egg yolk, whole grain, legumes, kidney, meat, liver and legumes.
Importance of Vitamin B6 (Pyridoxine):
Another water soluble Vitamin is vitamin B6 or pyridoxine which is essential for normal brain and nerves function. Pyridoxine helps the body break down proteins and make red blood cells and also helps the body to use fats. Skin disorders, cracks of mouth, anemia, kidney stones, nausea and dermatitis are linked with vitamin B6 deficiency. Potatoes, nuts, red meat, poultry, fish, eggs, bananas, seeds, green leafy vegetables, spinach, fortified cereals are rich sources of vitamin B6.
benefits of Vitamin B9 (Folic acid):
There are many benefits of vitamin b9 including formation of R.B.C, keeping your heart healthy, prevents birth defects of spine and brain, decreases the risks related to heart. It is also needed to make DNA. Deficiency of vitamin b9 may caus anemia, smooth tongue and diarrhea. Dried beans, green leafy vegetables, citrus fruits, asparagus, poultry and legumes are good sources of vitamin B9.
Importance of water soluble Vitamin B12:
Vitamin B12 is essential for DNA building, nerve cell functioning, development of RBC.
Lack of vitamin B12 can give birth to anemia, neurological disorders, numbness, tingling in fingers and toes, degeneration of peripheral nerves. Good sources of vitamin B12 are poultry, milk, cheese, eggs, fish and red meat.
benefits of vitamin H or Biotin:
Vitamin h or Biotin helps release energy from carbohydrates, helpful in synthesis of fats. Biotin deficiency may cause nausea, muscle pains, anemia, vomiting, depression, fatigue and loss of appetite. Sources of biotin are liver, kidney, egg yolk, milk, most fresh vegetables.
benefits of water soluble vitamin – Vitamin C (Ascorbic acid):
Ascorbic acid or Vitamin C, is essential for collagen building tissue which helps to hold cells together. It is also essential for healing wounds, tooth formation, strengthening blood vessels, improving immunity, absorption and utilization of iron and calcium, and contributes to brain function. Vitamin C deficiency may cause rapid heart beat and respiration, headache, tooth decay, sore joints and bones, peptic and duodenal ulcers, scurvy and impaired adrenal function. Cabbage, parsley, pineapple, radish, spinach cucumber, grapefruit, orange, lemon, papaya, , tomato, turnip, carrot, rhubarb are some excellent sources of vitamin C.
